Shopping Cart

0

Your shopping bag is empty

Go to the shop

Lean Cysters

By :Apoorva Rao 0 comments
Lean Cysters

Is it possible that you are lean and still suffer from PCOS?

When your doctor diagnoses you with PCOS it may be hard to believe.

‘I have a normal BMI and I am lean. Still, how can I suffer from PCOS?’This question can pop up in your mind.

But PCOS is not always a disease of obese women. Although a majority of women diagnosed with PCOS are obese a small proportion of women diagnosed with PCOS are lean with normal BMI.

Do Lean PCOS women have the same features as classic PCOS?

The clinical manifestations in lean PCOS women are comparable with obese PCOS women. The majority of lean PCOS women are diagnosed with insulin resistance. They also present with clinical features like acanthosis nigricans, hirsutism, irregular menstrual cycle, and infertility. Hormonal profiles of LH, FSH, and testosterone also are similar in both the phenotypes of PCOS.

Visceral fat and Lean PCOS:

A lean patient may have a normal BMI but may be classified as obese when the patient stands on a weighing scale measuring visceral fat.

What is visceral fat?

Visceral fat is the intra abdominal fat and is found around different vital organs like the liver, intestine, and pancreas. The estimation of visceral fat may be helpful in analyzing the risk for various conditions like Diabetes mellitus, cancer, and cardiovascular diseases.

How to Measure Visceral fat?

A rough estimate of the visceral fat in the body may be done by analyzing waist to hip ratio. Take the measurements of the largest parts around your waist and hip and divide the measurement of the waist by that of the hip. A waist to hip ratio of more than 0.85 for females may be an indicator of excess visceral fat.

Visceral fat is measured accurately by the method of Bioelectrical impedance analysis. Several body composition monitors are available which can measure the visceral fat accurately.

Normal Range:

Body composition analyzers measure visceral fat on a scale of 1 to 59. A rating of 1 to 12 is considered healthy and a value between 13 to 59 indicates excess visceral fat.

1-12

Normal

Above 13

High

 

It is important to track visceral fat in lean PCOS patients as this is the unseen fat that is responsible for the complications.

Management of Lean PCOS:

Like the other phenotypes of PCOS, lean PCOS is also initially managed by lifestyle modification with a regular diet and exercise. The patient is encouraged to add lots of fruits and vegetables to the diet. Adding calcium, vitamin D, and zinc to the diet has proved to be beneficial. If the condition is not controlled with diet and exercise, then pharmacotherapy with drugs like Metformin is advised. Myoinositol has shown beneficial effects in some cases.

Other clinical features like hirsutism, menstrual irregularities, and acne may be treated with antiandrogens and oral contraceptives.

Meal Planning for Lean PCOS

Meal planning for a lean PCOS patient can be very difficult. You need not restrict calories like a classic PCOS patient. You have to approach the diet planning in a more rational way.

The glycemic index or GI is measuring how much a carbohydrate-containing food increases your blood sugar and insulin levels. Choosing lower GI foods is important to manage lean PCOS as it helps to manage insulin resistance. Include lots of vegetables in your diet. Avoid food with a high glycemic index like white bread, white rice, and cornflakes.

Include food rich in omega 3 fatty acids like walnuts, flax seeds, and salmon. Replace coffee and tea with green tea, or spearmint tea. Avoid baked food like cakes, cookies, and packaged food.

Plating your meals

Consider a circular plate. 50% of your plate should be filled with vegetables. Fill a quarter plate with protein-rich food like eggs, fish, meat or pulses and the other quarter with carbohydrate-rich food like brown rice,  whole grains or oats.

Regular exercise:

Physical activity like exercise or yoga should be done daily for at least 30 minutes. It is advised to include strength-based exercise and yoga as a part of the daily routine.

Apart from diet and exercise, you should also follow a stress-free lifestyle. A healthy sleep pattern with 8 hours of sleep is essential.

 

Download the App now!
Google Playstore link : http://onelink.to/8fs3gc
Appstore link : https://apps.apple.com/in/app/zury-womens-diet-weight-
app/id1545586163

Get a Free Diet Consultation by Expert Dieticians trained under gynecologists.
WhatsApp us on : +917208682067

Lean Cysters

Lean Cysters

Enter in your email to join our mailing list:

Related post

On a mission to make Indian women healthy and fit

On a mission to make Indian women healthy and fit

Blog

Losing Postpartum Weight is Not An Uphill Battle Anymore

One of the most crucial stages in a woman's life is when she is pregnant. During the pregnancy, both the mother and...

Read More

Is losing weight with PCOS possible? See how!!

PCOS is one of the leading causes of female infertility, weight gain, and depression. The condition can be debilitating and can affect...

Read More

Beat the dieting struggle with easy to follow diet plan

The biggest struggle for anyone who wants to lose weight is to actually follow a diet. Many diet plans are available, but...

Read More

The Diet consultant from the comfort of your home

People conscious about their health always go on a diet. But does the diet benefit them? They might lose weight but they...

Read More

How to Eliminate Dairy and Lose Weight Without Cravings?

A nutritious diet is critical for good health and nutrition for a woman. It protects her against a wide range of chronic...

Read More

7 best fruits for women of all ages

What do you generally eat when you feel hungry, but it isn't your mealtime? Generally, people eat or go for snacks or...

Read More

Five healthy ways to start your morning routine

Humans have existed for centuries, and over centuries their eating habits, living habits and body types have changed drastically. As we say...

Read More

What are the 7 Major Differences between PCOD & PCOS?

Often women are confused about whether they have PCOD or PCOS. The names do sound similar, these are entirely different things. While...

Read More

There are six common mistakes to avoid when planning a fitness program

Did you know that an average gym-goer quits within the first three to six months of training? Reason? Not finding enough time...

Read More

5 Yoga asana that can help you to overcome PCOS

It is no doubt that science and spirituality are two parallel lines but it would be a mistake to say that they...

Read More

Four Question Evolving around on the Frequency of Exercise 

When it comes to working out, there are two types of people - the ones who like to mix it all up...

Read More

A Guide to PCOS - Symptoms, Diagnosis & Health

Menstrual irregularities, Weight gain, acne breakouts, and Polycystic Ovarian Syndrome is a chronic disorder common in women characterised by elevated levels of...

Read More